FREE SHIPPING! On online orders of $74+. Use code: SHIP74 
Access Denied
IMPORTANT! If you’re a store owner, please make sure you have Customer accounts enabled in your Store Admin, as you have customer based locks set up with EasyLockdown app. Enable Customer Accounts
Lower Blood Pressure By Cutting Salt!
Paula Gallagher on
A new study shows that almost everyone can lower their blood pressure, even people currently on blood pressure-reducing drugs, by lowering their sodium intake. The study found that 70-75% of all people, regardless of whether they are already on blood pressure medications or not, are likely to see a reduction in their blood pressure if they lower the sodium in their diet. Losing one teaspoon of salt a day results in systolic blood pressure decline comparable to the effect achieved with drugs.
Currently, the American Heart Association recommends no more than 2,300 milligrams (mg) of sodium a day and moving toward an ideal limit of no more than 1,500 mg per day for most adults. This study looked at lowering intake even more than that.
The Link Between Salt and Blood Pressure
Salt, or sodium chloride, is essential for maintaining fluid balance in the body, transmitting nerve impulses, and supporting muscle contractions. However, the modern diet, often characterized by processed foods and excessive salt consumption, has led to a rise in high blood pressure cases worldwide. The connection lies in the body's response to increased sodium levels – it retains water to dilute the excess sodium, leading to higher blood volume and pressure on artery walls.
The Importance of Lowering Blood Pressure
High blood pressure, or hypertension, is often referred to as the "silent killer" because it can go unnoticed for years while causing gradual damage to vital organs. Uncontrolled hypertension is a major risk factor for heart disease, stroke, and kidney failure. Lowering blood pressure is crucial for reducing the strain on the cardiovascular system, minimizing the risk of life-threatening conditions, and enhancing overall well-being.
Tips to Lower Salt/Sodium Intake
Read labels: One of the most effective ways to reduce salt intake is by reading food labels. Choose products with lower sodium content and be mindful of serving sizes.
Cook at home: By preparing meals at home, you have control over the ingredients and can use herbs and spices to add flavor instead of relying on salt. Fresh, whole foods are generally lower in sodium than processed alternatives.
Limit processed foods: Processed and packaged foods are often high in sodium to enhance flavor and extend shelf life. Opt for fresh fruits, vegetables, lean proteins, and whole grains to reduce your sodium intake.
Use herbs and spices: Experiment with herbs and spices to season your food without relying on salt. Fresh herbs, garlic, ginger, and various spice blends can add depth and flavor to your dishes.
Be mindful when eating out: Restaurant meals are often loaded with salt. When dining out, ask for sauces and dressings on the side, and choose dishes that are grilled, steamed, or baked instead of fried.
Stay hydrated: Drinking plenty of water helps flush excess sodium from the body, promoting a healthier balance. Aim for at least eight glasses of water a day.
Choose low-sodium alternatives: Opt for low-sodium versions of condiments, broths, and canned goods. This simple switch can significantly reduce your overall sodium intake.
Maintaining a healthy balance between salt intake and blood pressure is essential for preventing cardiovascular issues. By adopting mindful eating habits, prioritizing fresh and whole foods, and making informed choices about sodium content, you can contribute to your overall well-being and reduce the risk of hypertension-related complications.
Categories
Categories
Humanized Health - NEW!
Learn about personalized health from top experts! Check out our fascinating new shows every week, available as videos, podcasts and transcripts.:
Our Bloggers
-
Paula Gallagher
Paula is a highly qualified and experienced nutrition counselor on the staff at Village Green.
read more.. -
Margo Gladding
Margo's impressive knowledge base is the result of a unique blend of educational and professional experience.
read more.. -
Dr. Neal Barnard
Dr. Barnard leads programs advocating for preventive medicine, good nutrition, and higher ethical standards in research.
read more.. -
Dr. Joseph Pizzorno
Dr. Joseph Pizzorno, ND is a pioneer of integrative medicine and a leading authority on science-based natural medicine.
read more.. -
Debi Silber
Debi is a registered dietitian with a master’s degree in nutrition, a personal trainer, and whole health coach.
read more..
SEE ALL OF OUR BLOGGERS
Invalid password
Enter
Learning Resources
Consultations
Green Initiatives
Pharmacy/Compounding
Humanized Health
Village Green Blog
Stay Connected
Village Green Apothecary
5415 W Cedar Ln
Bethesda, Maryland, 20814
(301) 530-0800
Toll Free: (800) 869-9159
The information provided on this site is not intended to be a substitute for advice or treatment from a qualified physician, nor is it intended to diagnose or treat a health problem or disease. Consult your physician prior to starting any new health program or if you any questions regarding a medical condition.
© 2023 Village Green Apothecary - All Rights Reserved.